Lifting journal.

[Cort]

Haven't done one in a while. Lets see if I can make it last.

Deadlifts - 3 x 8 @ 285 (feel weak, haven't done these in a while.)
Pull-ups - 3 x 10
Bent over db row - 2 x 8 @ 70
Military press - 2 x 6 @ 115

Hammer curls - 2 x 8 @ 35 DB
Ez bar curls - 2 x 8 @ 85
Cable curls - 2 x 8 @ 50 (per arm)


Haven't had as much time as I want to put into working out lately, but with my new schedule I can get back into hitting it hard and often. This is my first real back/bi workout in the last month, so I'm easing back into it. Hopefully in a week or two I can be back to my normal weights, feeling really crappy about my lifts and letting them lag so bad right now. On the bright side the workout felt REALLY good. Next two days are cardio (inside or outside depending on the weather,) then back into the gym for leg day on Monday.

[gcs118]

Looking pretty good, I wish I had your pull up and MP strength. How long has it been since you lifted? And what are/were your "normal weights" if you don't mind my asking? Keep it up man, great job.

[Cort]

I've been going at it 2 times a week for the last 5 months due to my job and work schedule (used to go 4x.)

Then I pinched a nerve in my back about 2 weeks before Christmas break, and then when Christmas break arrived my gym closed for another 2 weeks. Since then its been 2-3 times a week depending on my work schedule.

Normal for deadlifts would be at 315, but my grip got somewhat weakened in my time off and I haven't been as dedicated to them since I got back into the gym.

Rows would be 80 lb dumb bells.

Ez bar curls were 90-95 lbs x 8.

Military was at 120 before.



I just hate seeing weights go down, especially after progress slowing down so much. Most of the drops were small and will probably be back to normal, its just something I'm experiencing in all my lifts right now, not just back/bi's.

[Cort]

Almost forgot.

2.5 miles @ 9.0 mph via treadmill on 4 hours of sleep (gotta love 6 a.m. shifts at work...)

[Cort]

Monday:

2 mile jog.

Teusday:

Did chest/tri/shoulders via dumb bells. Didn't record my sets and reps though lol...

Weds: 3 mile jog

Thurs:

1 mile warm-up + a bit of light squats with a 35 lb plate.

Squats
4 x 4-6 @ 240 ass to grass

Leg extension
2 x 6 @ 150

SLDL
2 x 6 @ 150 (felt like crap, grip was completely dead for some reason and I forgot some straps.)

Leg curl
2 x 6 @ 150

My legs felt like jello.

[abarlament]

Mmmm, 4 hours of sleep is sweet huh? Most week day nights, I get to sleep around 2 or so, then gotta get up for PT at 5:35.

[Cort]

Yeah I'm not in the habit of 6:00 am shifts at work so I have trouble getting to sleep before 1 most of the time. Sucks because on 6:00 shifts I had to be up by around 5. Quit that job though and I'm taking 2 weeks to get into the swing of things with my new classes so I have plenty of time for sleep, eating, and working out


Friday 02/04

2 mile run out doors. Hate running in the cold so I cut it a bit short (gotta love blowing snot out your nose every other step....) but better than wasting the gas to drive into town

[Cort]

I didn't get into the gym on time on Saturday, so Sat and Sun were both rest days aside from the normal 1 mile jog I do in the morning.

Yeah, monday was a 1 mile run and then chest/tri/shoulder day again.

Teusday night: 02/08

3.5 miles in 25 minutes, then a 5 minute cooldown. Then I shot some hoops, was too beat to move around much though so I got my ass kicked in 21 by a girl, guess the fact that all the other guys there did too helps a bit lol.

Right now I'm just doing a normal 3 day split with cardio on off days, probably going to try something new soon though.

[Cort]

Back/shoulders

Deadlifts
3 x 8 @ 285
1 x 6 @ 285

Shrugs (haven't done 'em in a while so I just put on some weight to test 'em.)
3 x 10 @ 155

Pull-ups
3 x 12

Military Press
1 x 10 @ 100
1 x 7 @ 115

Tried some rows and curls but my grip was dead and I couldn't even hold onto a pair of 30's so I just called it a day. I'm going to save bi's for leg day and screw abs over for this week.

All in all seemed like a short workout, but the deadlifts are one of my favorites

[gcs118]

That's a pretty good MP, especially after the oh-so-tiring DLs. Very well done.

[Cort]

Thanks, yeah the deadlifts left me semi-disabled for a few minutes. Thing with deadlifts is you do the deadlifts...and then you gotta put the weights back. By the time I had everything put away I was having trouble just carrying the 45 lb bar around to put that away too.

My warm-up was also a little messed up, reminded me why I don't usually wear running shoes to the gym. Almost lost my balance and end up back on my heals with 135 lbs.

[gcs118]

You know what I do for DLs to unload/load is use the squat/power rack. I set the pins on the lowest setting, and load it 135 and then 225 and just set it down for warm ups. You can easily put it back up on the pins if it's a warm up. Then at 225+ just roll the bar on top of a 5 lb and add whatever plates you need. If you can, at the very end of your last set, walk the weight to the lowest pins and set it there instead of on the ground. MUCH easier to unload lol.

[Cort]

Yeah I do it sometimes, but I try not to because my gym only has one rack, and if someone wants to do squats I don't want to be in the way w/ a loaded bar in the middle lol.

[gcs118]

Originally Posted by Cort

Yeah I do it sometimes, but I try not to because my gym only has one rack, and if someone wants to do squats I don't want to be in the way w/ a loaded bar in the middle lol.

If someone's deadlifting in the squat rack, I'd probably be alright with that. But when you see some of these jackasses curling in there...then I got a problem lol. Plus there really isn't any other room in my gym other than in there...

[Cort]

Saturday

3.5 miles on a treadmill at 25 minutes, then a 5 minute cooldown.

Didn't feel up to doing a leg workout, going to push it to Monday, and push my chest/tri/shoulders to Teusday. I need to remember to keep back and leg days farther from eachother.